Had a deload week. Cycle 2 is now complete. Next 10 days or so I'll be visiting home 800km from here. Great to see the family after a quite long time. I hope I find a gym where there will be no problems using the current program. Most likely I will skip HIIT and Speed work for next week. A very busy week also. I was coaching some young goalies for four days. During those days I spent a total of 24 hours on ice. On the top of that there was other things scheduled about 12 hours a day. That topped with late night work on the weekend will make sure I'm glad it was deload week.

So it's four sets of Farmers walk supersetted with rows and curls to improve lat and biceps strength. Should be a very nice metabolic workout, we'll see how this goes. Only thing I'm worried about is grip strength and recovery. Credit to Nick Tumminello for the idea of FW complexes.

I'm on my holidays visiting home, and luckily I stumbled on this great gym with lots of powerlifting spirit inside. So my workout for the two weeks have been saved. I like the first workout of the week, it's such an shut up, lift and get out -type of routine. I get a great burn all over the legs, hips and core. Nice. Also a new 8RM on the Front Squat. Neat-o 90kg. I build on heavy 8 with the hip thrusts, went suprisingly heavy, felt awesome.

No PR's today, that's for sure. Did heavy yard work including log carries and sort of farmers walks so I was a pretty wreck even before the gym. Still, needed reps went up and I was done. Also tested the DB snatch with lighter intensity. Feels a bit easier than a regular one, would be alright to maybe teach from there.

Awesome 12 with 65kg. It's 2 more than in June with the same weight, and 1 more than with 64kg last month. Wasn't relatively even hard, only the last reps were a struggle. I'm glad. The pull-ups were from a dead hang, so it was harder than normally. Played with rest times, achieved 7 total reps. The superset was a huge pump and fatique to arms, pecs and lats. love it.

Pull-upsVarious sets, tried slow eccentrics and OH and UH grip. Forearm was thrashed from something which hurt the pulling.

That's it. Three days of goalie "seminar" behind, with work nights on the top. So total sleep for the weekend was somewhere around 6-8 hours, under 4h a night. Which sucks for me. Did the nececcary stuff and left. No reason to do anything else.

An hour of badminton again before the gym. Good workout, had little problems with the glute medius(I assume) happened during the game, should have warmed up better. Didn't bother on squats and got a little better on the hip thrusts. A solid triple on the squat. 100kg is a new 3RM.

I will alter my program a bit after this cycle, since my school is starting and time is running short.

Tested my BB row 1RM, because I will take it on my 531 routine. 75kg. As clean as possible. Almost at 90-degrees bent over and from a dead start, then hitting the upper abdominals. Also, great result on the bench.

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